CrossFit Evergreen – CrossFit
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.
By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.
We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.
There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.
Strength
STIMULUS
-First week of our new look stamina squats
-Previously we completed 3 Front Squats + 6 Back Squats
-Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
-As a reminder, the weight is the same for Front Squat and the Back Squat
-On the first minute, complete 2 Front Squats
-Rest until the top of the minute and then perform 4 Back Squats
-Repeat for a total of 6 rounds
Back Squat
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 68% of 1 Rep Max Back Squat
Metcon
Rocket Power (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
STIMULUS
-Looking for a weight we will likely cycle quick sets on the snatches and complete the overhead squat within 2 sets
-Note that the barbell movements change as the reps drop
-A two-foot take off and landing is required for the bar-facing burpees
STRATEGY
-Cycle very manageable sets on the snatches
-21’s: 8-7-6, 6-5-5-5, 3’s
-9’s: 5-4, 4-3-2, 3’s
-Those are likely the most consistent options that limits time spent not moving
-Shoot for 1-2 sets on the overhead squats (15 or 8-7)
-Push the pace on the burpees knowing you’ll be completing very small sets on the barbell